Exercise and Osteoporosis Reduce Your Fracture Risk
Why is exercise important? Exercise that is appropriate, regular and includes weight bearing is an important part of managing osteoporosis. Exercise has been shown to reduce the risk of fracture from osteoporosis. It can also positively affect many of the complications of osteoporosis.
Exercise can:
• Improve posture • Decrease pain • Improve mobility • Strengthen muscles • Improve balance • Improve bone density or slow the loss of bone density • Maintain and/or improve range of motion
What type and how much exercise should you do? Exercise programs should be initiated after consultation with a physician. For people with osteoporosis or low bone density, a physical therapist can recommend an appropriate exercise program. Exercise programs may include postural exercises, aerobic activity (with a warm-up and cool-down period), weight bearing activity, stretching, balance training and strengthening.
• Start with the amount of exercise set up for you by your physical therapist and gradually increase as recommended. • Perform an exercise program three to five days a week. • Work up to 30 minutes of nonstop weight bearing exercise such as walking. • Perform strengthening exercises for 10 repetitions or as prescribed by your therapist. • Hold stretches for 20 to 30 seconds each and perform two to three repetitions or as specified by your therapist. • If pain occurs with exercise or stretch, stop and consult a medical professional.
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Which Exercise is best for Building Bone Mass?
The activities in Group 1 are the most effective for building bone. If you already have low bone mass, osteoporosis or are frail, choose safer options from Groups 2, 3 and 4.
Group 1: Weight Bearing High-Impact/Resistance Activities Aerobic Dancing Lacrosse Basketball Racquet Sports Dancing Soccer Field Hockey Stair Climbing Gymnastics Tennis Hiking Volleyball Jogging or Running Weight Lifting or Resistance training Jumping Rope
Group 2: Weight Bearing Low-Impact Activities Cross-Country Ski Machines (avoid if you have balance problems and are at risk of falls) Downhill and Cross-Country Skiing (avoid if you have balance problems and are at risk of falls) Elliptical Training Low Impact Aerobics Stair-Step Machines Treadmill Walking Walking
Group 3: Non-Impact/Balance/Posture/Functional Activities Balance Training Exercises Functional Exercises Pilates (avoid forward-bending exercises) Posture Exercises Tai Chi Yoga (avoid forward-bending exercises)
Group 4: Non-weight bearing non-impact activities Bicycling and Indoor Cycling Deep Water Walking Stretching and Flexibility Exercises (avoid forward-bending exercises) Swimming Water Aerobics
Note: All exercise should be completed with proper postural alignment.
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Exercises to avoid Exercises where you bend forward (flexion exercise) or twist from the spine should be avoided. The pictures below show examples of these exercises.
These exercises compress the vertebral bodies which may cause compression fractures.
The figure at right shows spine changes Crush Fractures that may occur with compression and wedging of the vertebra.
Wedge Fracture
Codfishing Illustration appears courtesy of: Stand Tall, by Morris Notelovitz, MD, PhD; ©1998, Triad Publishing Company, Gainesville, Florida
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Exercises to perform Your physical therapist has provided you with exercises that are appropriate for you at this time. Exercises that emphasize backward bending (extension) of the spine improve flexibility and allow for improved posture and good joint motion. Below are some examples of these exercises.
Other appropriate exercises include weight bearing through the arms and legs, flexibility and strengthening exercises, and activities to improve balance.
Other exercise tips • Stay active! Inactivity is the worst thing for osteoporosis. • Exercise every part of the body. • Move smoothly and gently, with slow speed. • Count out loud to avoid holding your breath while exercising. • Be aware of proper posture when exercising and walking. • Your bones are alive and changing as long as you are. Proper exercise and diet will make a difference.
The information presented is intended for general information and educational purposes. It is not intended to replace the advice of your health care provider. X22924 (12/2019) ©AAHC Osteoporosis Program
Contact your health care provider if you believe you have a health problem.